Lavers Workout Log

[Laver]

Monday 11th July 2008

Legs

Squats

5 * 115

3 * 115

5 * 115

PR

5th rep of first set I got that hernia type burning feeling in my abs, for first time in 2months.

So will either do same weight next week or only 2.5kg increase, I didn't have any problems for 2nd and 3rd sets tho as far as the pain went, so that was pleasing, need to keep concentrating as much as possible so keep my back straight and minimise that GM'n; as that's what causes it.

Good Mornings - Narrow stance - Reduced ROM

5 * 80kg * 1 too light

5 * 100 * 1 better.

Just checking form, haven't done these before.

Leg Press

6 * 290kg * 1 All half reps.

6 * 270kg Better.

I was dead by this point, absolutly drained, lost all mental focus so dropped weight.

Hammy Curls

6 * 40Lb * 3 Did an extra set as no stiff deads.

Stiff leg dead lifts

Too wasted, didn't even attempt.

Standing Calf Raises

8 * 210Lb * 2

Seated Calf Press (Leg Press Machine)

8 * 270Kg * 2

Comments

I took a half serving (13g) of that nutratech v2 stuff.

I didn't felt it helped me much, and felt pretty normal, except when I completly burned out halfway through workout, so debating whether or not to take it tomorrow, would be a shame to waste it.

[poos_n_wees]

Good squatting Laver :nod:

I didn't get the positive effects of the NO Shotgun like some of the others did either. Didn't wanna risk feeling sick again, so gave the rest away. Could the drained/burned out feeling have come from maxing out on squats early in your workout you reckon?

[Laver]

Good squatting Laver :nod:

I didn't get the positive effects of the NO Shotgun like some of the others did either. Didn't wanna risk feeling sick again, so gave the rest away. Could the drained/burned out feeling have come from maxing out on squats early in your workout you reckon?

Thanks,

Yes it is possible, but very unlikely, I max myself out on squats the same very week, the PreWO supp was the other thing different!

[Laver]

Tuesday 12th August 2008

Chest and Abs

Bench Press

4 * 85Kg

3 * 85

2 * 85

Exactly the same as last week, frustrating!

Incline Bench DB

5 * 30Kg * 2

4 * 30 * 1

Again, basically same as last week, wanting to get these up to 3sets of 6.

Decline Bench

3 * 75kg * 1

PR

Cable Crunches

10 * 90Lb * 2

PR

Russian Twists

20 * 20kg Plate * 2

I like these, nice intense exercise, weight increase next week.

Weighted Incline Crunches

10 * 20kg Plate * 1

10 * 18Kg DB * 1

Increase next week.

Comments

Little bit annoyed with bench this week, was really hoping for 3 sets of 4reps.

Will have to be next week!

Took my 2nd lot of NO Shotgun v2 today, very similar to yesterday, took it 10mins before heavy bench sets and once they were over I felt screwed for the inclines, but didn't perform too badly for the rest of the session.

[SoaringSwine]

Good on you for getting stuck. I was getting sick of your linear progress on bench.

[Laver]

Good on you for getting stuck. I was getting sick of your linear progress on bench.

:phear:

You wait till next week pal- I'm moving on up!

And don't get too concerned, I'm not about to beat your total any time soon.

[SoaringSwine]

Good on you for getting stuck. I was getting sick of your linear progress on bench.

:phear:

You wait till next week pal- I'm moving on up!

And don't get too concerned, I'm not about to beat your total any time soon.

Come down and beat me at the Powerhouse open in December!

[Luigi]

Good on you for getting stuck. I was getting sick of your linear progress on bench.

:phear:

You wait till next week pal- I'm moving on up!

And don't get too concerned, I'm not about to beat your total any time soon.

Come down and beat me at the Powerhouse open in December!

A challenge! its on! so what prize should it be for the winner make your bets.

[SoaringSwine]

:phear:

You wait till next week pal- I'm moving on up!

And don't get too concerned, I'm not about to beat your total any time soon.

Come down and beat me at the Powerhouse open in December!

A challenge! its on! so what prize should it be for the winner make your bets.

Whoops I misread his post. Thought he said he WAS going to beat my total sometime soon. But the challenge still stands!

edit: we could make it a wilks challenge (which gives a rating based on total and bodyweight)

[Laver]

Thursday 14th August 2008

0655 Back and Traps

Flat Bench BB Rows

6 * 67.5Kg * 2

V-Bar Pull-downs

6 * 150Lb * 2

Pulls-ups

6 * BW * 2

Straight Bar cable Rows

6 * 150Lb * 1

Dead lifts

5 * 147.5Kg * 1

3 * 147.5

PR

Mad Kudos if anybody can tell me the name of the song or the band in that clip.

First 5 were good - kinda - more jerking than I'd like.

Second 3 were a joke - I did 1 good rep, then missed 2 reps, then barely got 2 proper reps out.

A few things of concern / interested.

1. I've started jerking the weight, I'm not sure if it's because it's too heavy for me or if I just need to change my technique a bit, IE concentrate on driving hips through more.

2. I think I might be extending the legs to quickly then leaving the back to do all the work, perhaps they should work together for a tad longer before I straighten the legs out.

3. For the last 2 weeks I've noticed a purple bruise above my right knee-cap after my deads, I'm unsure of the reason, it doesn't really hurt and visually dissipates fairly quickly. I'm not sure if its due to me hitting it with the bar on the way up / down, or a burst blood vessel, or the one I really hope it isn't - me fucking out my knee and really damaging something.

BB Shrugs

6 * 100kg * 1

PR

Increase next week

Good Mornings - Wide Stance - Reduced ROM

8 * 80Kg * 2

PR

Increase next week.

Comments

Ok I guess, I miss getting 5kg PR's on dead lifts every week

Glad I got reps out today at 147.5 though, means I can move up to 150 next week. If thats a success might be able to go to 155, time will tell.

[Laver]

SS, I might take you up on that,

What are your 3 1RM's atm?

You might be in for a surprise

[SoaringSwine]

SS, I might take you up on that,

What are your 3 1RM's atm?

You might be in for a surprise

No idea where I'm at right now. I'll be shooting for a 160kg+ squat Saturday Week. Might test my deadlift while I'm at it too. 5 at 147.5 is more than I've ever done.

You should try the dimel deadlift to activate your glutes (hip drive). Basically you do 20 reps (~100kg will probably be good for you), deadlift the weight up, then lower it to just under your knees and explode back up. You really have to focus on squeezing your glutes. It will work wonders.

[Laver]

Yeah but I think my 1rm for dead isn't much more than what I do for reps, like maybe 155/160. Where as you are around 180.

Thats a good idea about the deads, if I don't make much progress next week I might do that for a session or two and see what difference it makes!

[Laver]

Friday 15th August 2008

Shoulders Tricep

Arnold Style DB Shoulder Press

4 * 26kg * 3

Standing BB Military Press - Medium Grip

4 * 50Kg * 1

3 * 50

PR

Lat Side Raises

8 * 14kg * 2 Decent form

Lying BB Overhead Tricep Press

4 * 43kg * 3

PR

Cable Tricep Press Down

4 * 80Lb * 3

PR

Seated Overhead DB press

4 * 30Kg * 1

Comments

Ok session

[Laver]

Saturday 16th August 2008

Biceps and Abs

Straight Bar Curls

4 * 45Kg * 3

DB Hammer Curls

6 * 20Kg * 1

6 * 22

PR

Curl Car Curls

6 * 41Kg * 2

PR

Hanging Leg Lifts

12 * BW * 2

Russian Twists

10 * 30Kg * 1

16 * 25

PR

DB Ab Side Bends

10 * 26Kg * 2

8 * 35Kg * 2

PR

Comments

Fine session, bit of pain through the carpal tunnel on right hand in the BB curls, interesting, hopefully fixes itself!

[Pseudonym]

Intense squatting! What's the plan if you fail? Dump the bar backwards or something? By the way try pushing your knees out when you come up.

I don't plan on failing, I just hope I can judge well enough that I won't fail. Even with a spot I probably wouldn't try for any more reps though so I might be cutting it a little close.

...

Yeh my knees buckle in a bit, weak hip flexors I been told, would blame it a bit on being inflexible too.

I know I'm quoting an old post here, but it's too important to ignore.

Do your squats with a close spotter, or in a squat rack.

I hurt my knee this way. I was squatting alone, outside of the rack. It was a relatively heavy weight, although not so much that I felt in any danger. The previous reps had been going quite smoothly, but suddenly my spine buckled. I managed to snap it back in under the bar, but in the process, my left knee twisted inwards.

That was before Christmas, and it's still not right. Fortunately, it only really affects me during squats now, and the occasional ache from sitting too still. It could have been a lot worse, but it also could have been avoided completely. So, avoid it!

[Laver]

Thanks for your concern PSE,

It's not something I would usually practice, was just stubborn as wanted to do the new weight and also wanted to try out the other squatting area (prior I had been using a cage in front of a mirror - didn't want the mirror.).

My spotter always turns up now and If not I would definitly be using a cage.

It's that rock and a hard place between wasting a weeks training by not going for your new PR and risking the minor chance of an injury.

[Laver]

Monday 18th July 2008

Legs

Squats

3 * 120 * 3

Pretty hard going, this really brought out weaknesses. Going to really need to start doing some extra work to keep these increasing, I'm so damn tight in the hips and weak in my adductor's/abductor's and abs, just rubbish.

See rep 3 of set 3, foot slipped badly, going to buy some chucks this week. Don't think the surface is ideal either, slippery wood crap! What do people use to make there soles sticky?

Leg Press

6 * 290kg * 2

Good reps, so much easier this week than last, increase next week.

Romanian Dead lifts

6 * 115Kg * 2

Still don't like these, but managed OK, increase next week.

Hammy Curls

6 * 40Lb * 1

4 * 45 reduced ROM

Standing Calf Raises

8 * 225Lb * 2 Just

Seated Calf Press (Leg Press Machine)

8 * 290Kg * 2 Just

Comments

I'm losing a bit of faith in spotter, he's a bit hesitant to help out when I'm struggling in the squat, or he's not even under my arms, would have been nice for him to be there when my foot went in that last squat, could have been ugly, in saying that he prob didn't see it happening until I bounced about, it's more things that have happened in the past

I'm feeling a bit intimidated by my weights at the moment, having a week off after this week, will be a well earned rest. (Going to Dunedin for a 21st and week of partying)

[Laver]

Tuesday 19th August 2008

Chest and Abs

Bench Press

5 * 85Kg

4 * 85

3 * 85

PR

Much better than last week, 3sets of 5 next session I'm hoping; or 6,5,4

Incline Bench DB

5 * 30Kg * 3

PR

Decline Bench

3 * 75kg * 1

Cable Crunches

11 * 90Lb * 2

Russian Twists

18 * 25kg * 2

DB Ab Side Bends

10 * 35Kg * 2

Weighted Incline Crunches

10 * 20kg DB * 2

PR

Increase next week.

Comments

Good session, deads tomorrow, 150kg, bring it on.

[Pseudonym]

I'm losing a bit of faith in spotter, he's a bit hesitant to help out when I'm struggling in the squat, or he's not even under my arm

Tell him you're going heavy, and you want him close. From the start. Explain that it's not the lifting that's required - it's pulling the torso back upright, so he'll have to get in under your chest. That means you've cleared the intimacy factor before you begin.

[Mike Zero]

Hey Laver, just had a look at your squats. Looks like your going to wide for your flexibility causing your knees to cave in at the bottom. Bring your stance in until you build up the hip flexibility. At the bottom of the squat your knees should be directly over your feet i.e. shins perpendicular to the floor. Push your ass back and drive your knees out to begin the squat and keep reaching "back" for the box, not "down".

[Laver]

Wednesday 20th August 2008

Back and Traps

Flat Bench BB Rows

6 * 67.5Kg * 2

V-Bar Pull-downs

6 * 150Lb * 2

Pulls-ups

6 * BW * 2

These were a bit harder this week, not sure y.

Straight Bar cable Rows

6 * 150Lb * 1

Deadlifts

4 * 150Kg * 2

PR

Still jerked a little bit but less than usual.

No bruise above me knee - concentrated on not resting on legs on the decent so I guess that was the problem.

BB Shrugs

6 * 120kg * 1

PR

Same next week, good weight.

Good Mornings - Medium Stance - Reduced ROM

8 * 90Kg * 2

Comments

Happy to get those deads out.

BULLLLLLLLLLLSHITTTTTTTTTT!!!!!!!!!!

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v v v v v v v v v v v v v v v v v

A while ago (6months?) I was bitching about a discrepancy in my bench weight, I questioned whether or not Barbells had different weight, I got told something about the Gym Gremlim that messes with crap - no help. ANYWAY. Found out last night female Olympic BB's are 15kg instead of 20kg.

Today I weighed the barbell on my bench press station and found out it was a 15kg BB, not a 20kg.

So that means all my bench press logs for the last several months are 5Kg more than they actually are. So this saddened me

Thankfully of the 5 barbells we have at the gym that is the only 15Kg one, all the others are 20kg, so all other records are sweet as. Does explain the odd unexplainable increase/decrease in performance though.

[Laver]

Hey Laver, just had a look at your squats. Looks like your going to wide for your flexibility causing your knees to cave in at the bottom. Bring your stance in until you build up the hip flexibility. At the bottom of the squat your knees should be directly over your feet i.e. shins perpendicular to the floor. Push your ass back and drive your knees out to begin the squat and keep reaching "back" for the box, not "down".

Thanks for the advice,

My poor squats are plagued with problems due to my lack of flexibility, I'm trying to get it better asap but lacking knowledge and direction of how to at the moment

I take it in this instance your talking about perpendicular to floor from a front on view rather than a side view, i.e keeping knees outwards as opposed to buckling inwards.

I will try that, only problem is if I make my stance more narrow I find I GM more and it causes more problems than the wide stance does.

I make sure I sit back as much as possible wit the time I allow myself on the decent, which is a fair bit on the warm ups but not much on my 3 heavy sets.

[Laver]

I'm losing a bit of faith in spotter, he's a bit hesitant to help out when I'm struggling in the squat, or he's not even under my arm

Tell him you're going heavy, and you want him close. From the start. Explain that it's not the lifting that's required - it's pulling the torso back upright, so he'll have to get in under your chest. That means you've cleared the intimacy factor before you begin.

Yeah your right prob about time I gave him another 101 on spotting.

He's a good mate too which makes it a tad different, will probably bitch about it, stubborn prick.

[Laver]

Thursday 21st August 2008

Shoulders Tricep

Arnold Style DB Shoulder Press

3 * 26kg * 3

Each set had 1 or 2 Normal shoulder presses at the end of it to make it up to 4 or 5 reps.

Standing BB Military Press

4 * 50Kg * 2

PR

Lat Side Raises

8 * 14kg * 2 Decent form

Lying BB Overhead Tricep Press

5 * 43kg * 2

4 * 43Kg * 1

PR

Cable Tricep Press Down

6 * 80Lb * 1

5 * 80 * 2

PR

Seated Overhead DB press

2.5 * 30Kg * 1

Triceps were owned by this point - not happening!

Did some Ab work seeing as no session tomorrow.

Russian Twists

20 * 20kg * 2

Hanging Leg Lifts

15 * BW * 2

Comments

Good session, last gym session for 9 - 10 days. Will be a good break.

Come back even stronger I'm hoping!